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Please help me lose 20 lbs

Discussion in 'Health & Body' started by sho'nuff, Oct 20, 2009.

  1. OttoSkadelig

    OttoSkadelig Senior member

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    The Dark Side of the Spoon
    this time i am concentrating a lot on my core: lower back exercises, lower abs, tranverse abdominals (suction/vacuum exercises yoga type) , kegels (yes, good for men too).

    [​IMG]

    onset of midlife crisis, sho?
     
  2. not_a_virus.exe

    not_a_virus.exe Senior member

    Messages:
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    Sep 12, 2010
    these threads are always so depressing. the solution is so simple, but people find it so hard to believe because everyone else is brainwashed by the industry into believing it's complicated and you need their XYZ product and ABC service to help you lose fat and/or build muscle, and worse, if you don't buy their products and services, you will reverse your progress (fear of loss, anyone?). really sad.

    part of it is propaganda and brilliant marketing; the other part is the general naivety of people.
     
  3. Taxler

    Taxler Senior member

    Messages:
    617
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    Feb 7, 2007
    these threads are always so depressing. the solution is so simple, but people find it so hard to believe because everyone else is brainwashed by the industry into believing it's complicated and you need their XYZ product and ABC service to help you lose fat and/or build muscle, and worse, if you don't buy their products and services, you will reverse your progress (fear of loss, anyone?). really sad.

    part of it is propaganda and brilliant marketing; the other part is the general naivety of people.


    Most marketing wants you to believe it's complicated?? Really? Most of the marketing I can think of would have you believe it's simple.
     
  4. sho'nuff

    sho'nuff Senior member

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    Irvine
    [​IMG]

    onset of midlife crisis, sho?


    haha yeah i guess. try the kegels though it's been working. honestly, it has helped in overall hardness and control. like natural viagra.
     
  5. Boss1982

    Boss1982 Well-Known Member

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    Oct 19, 2007
    Drink plenty water and do regularly exercise like Running, Cycling and Swimming. Swimming is best exercise to reduce weight. Make proper plan for diet. And use vegetable food, like Salad, Banana, Fruit juices, take healthy food not fatty or junk food.

    Good.

    I'd add play some tennis or basketball,. Lift weights about 3 days a week, and combine that with 5-6 days of running on the treadmill or outside. Eat a well balance diet and the weight will come off gradually and you'll feel so much fitter. The clothes will fit better and that's a beautiful feeling!
     
  6. sho'nuff

    sho'nuff Senior member

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    I'm afraid to weigh myself. I did get down to 191 about a month ago. But I took a few steps back recently and I wouldn't be surprised if I was pushing 198 now.

    well, that was me above, back in 0ct09-apr10.


    today right now i weight approx 168-169 lbs.

    ive definitely lost a lot of weight and i look pretty good. have nothing hanging off of me and i have a nice washboard looking abdomen.
    but now im going for some cuts. i want to get ripped without looking big. get some vascularity and perhaps push to 159-160 and get chiseled. i know that kind of look is not sustainable and is only for bb who are in competition season, but i want to try it.
     
  7. hboogz

    hboogz Senior member

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    Between Two Pillars of Ivory...
    If you had to give a quick run down as to what worked for you, would it look something like this?

    reduced simple carbs
    no eating after 9pm
    veggies, veggies, veggies
    cardio/weight training at least 3-4 times a week
     
  8. acridsheep

    acridsheep Senior member

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    Grazing on the carcasses of less senior members
    Really, if you do any kind of physical exercise that causes you to work up a sweat 5 days a week, and you don't eat like a jackass, you're going to lose weight/get fit.

    On cardio days, that means getting to the point (frequently) where you have to slow down to catch your breath, and on weightlifting days, that means lifting heavy enough weights to struggle with the last few reps.

    It really is that simple.
     
  9. Scrumhalf

    Scrumhalf Senior member

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    Portland OR
    Run a 500 calorie deficit under your TDEE, eat about 1-1.5g/lb of protein and have a resonable mix of lifting and cardio 3-5 times a week and you will lose weight. And more importantly, you will lose FAT, not muscle.

    In most cases, people have a hard time losing weight because they eat too many calories. There's no substitute to counting calories and making sure you run a deficit in this game.
     
  10. acridsheep

    acridsheep Senior member

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    In most cases, people have a hard time losing weight because they eat too many calories. There's no substitute to counting calories and making sure you run a deficit in this game.

    Because this is easier said than done, two recommendations here:

    1) Eat fat - not a lot, but when you're hungry, fat makes you feel full, even if you don't eat much of it. Flax oil in your protein shake, peanut butter on wheat, etc.

    2) Learn to stop eating before feeling full.
     
  11. Scrumhalf

    Scrumhalf Senior member

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    Location:
    Portland OR
    Because this is easier said than done, two recommendations here:

    1) Eat fat - not a lot, but when you're hungry, fat makes you feel full, even if you don't eat much of it. Flax oil in your protein shake, peanut butter on wheat, etc.

    2) Learn to stop eating before feeling full.


    IMO, it is hard to get started but it gets a lot easier once get a feel for it. I now rarely enter things down - I pretty much know to within about 100 calories what I have eaten for the day.
     
  12. Houndstooth

    Houndstooth Senior member

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  13. Stephan R.

    Stephan R. Well-Known Member

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    Oct 6, 2008
    take your bicycle and start to ride, 4-5 times the week, each time 3-4h (spend less time in internet[​IMG], for dinner only salad. I lost 20kg in 11month.
     
  14. hendrix

    hendrix Senior member

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    Apr 19, 2009
    well, that was me above, back in 0ct09-apr10.


    today right now i weight approx 168-169 lbs.

    ive definitely lost a lot of weight and i look pretty good. have nothing hanging off of me and i have a nice washboard looking abdomen.
    but now im going for some cuts. i want to get ripped without looking big. get some vascularity and perhaps push to 159-160 and get chiseled. i know that kind of look is not sustainable and is only for bb who are in competition season, but i want to try it.



    nah that's fairly sustainable
     
  15. 89826

    89826 Senior member

    Messages:
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    Oct 31, 2006
    Location:
    Santa Monica
    Originally Posted by robertsu
    Drink plenty water and do regularly exercise like Running, Cycling and Swimming. Swimming is best exercise to reduce weight. Make proper plan for diet. And use vegetable food, like Salad, Banana, Fruit juices, take healthy food not fatty or junk food.



    The above advice is sound except in one slight regard. Swimming is not the best exercise to lose weight. True, it is good or great cardiovascular work, and true it is easy on the joints because there is no pounding, but, the water acts like a heat sink. Meaning that your body's temperature doesn't rise as much as it would otherwise. An elevated body temperature is one of the signals your body uses for how much fat to store.
     
  16. sho'nuff

    sho'nuff Senior member

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    Irvine
    nah that's fairly sustainable

    yeah it seems you are right...

    today i am about 157-158 lbs. have been since late january sometime. ive gotten chiseled absolutely. lot of vascularity (when lifting some weights/working out). been measured to be around 8-9% body fat and wear size 28-29 waist jeans. just for those interested here's a sloppy unfocused pic of my torso w/o a shirt...


    i look like i did when i was in college. and ive maintained it for over a month now. im cant believe i did it.

    oops. forgot to input the picture...
    im sitting down so thus the abdomen looks flattened
    [​IMG]
     

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